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第一节分腿站立,两手体前握方凳。动作:1.直臂上举方凳,深吸气。2.还原,呼气(图1)。重复10-12次。第二节分腿站立(同肩宽),左手握方凳垂于体侧。动作:1.两臂经侧平举成前平举。2.右手迅速接握方凳,成侧平举(图2)。呼吸均匀,重复12-14次。第三节分腿站立,两手背后握方凳。动作:1.两臂屈肘上提方凳(凳面顺着背部向上滑动),吸气(图3)。2.还原成预备姿势,呼气。重复12-14次。第四节分腿站立,两臂体前屈肘握凳脚。动作:连续向上举(图4),呼吸均匀,重复10-12次。第五节坐在凳上,两脚尖勾着支撑物,两手抱颈。动作:1.后倒成仰卧,呼气(图5)。2.仰卧起坐,慢速,吸气。3.上体左转。4.动作同 3,方向相反。重复8-10次。第六节坐在凳上,两脚开立(宽于肩). 动作:1.上体右侧屈,右手触地,左臂屈肘,顺着体侧滑向腋窝,呼气(图6)。2.还原,吸气。3-4同1-2,方向相反。重复14-15次.
The first leg of the leg stand, hands before holding the square stool. Action: 1. Straight arm on the side stool, take a deep breath. 2. Restore, exhale (Figure 1). Repeat 10-12 times. Section II leg stand (with the shoulder width), left hand holding the side stool side of the body. Action: 1. Two arms by the side of the flat before the flat. 2. Right hand quickly grasp the square stool, sideways (Figure 2). Breathing evenly, repeated 12-14 times. The third leg stand, hands behind the square stool. Action: 1. Arm elbow up the bench (stool surface along the back slide up), inhale (Figure 3). 2. Revert to the preparatory position, exhale. Repeat 12-14 times. Section IV stand leg, arm elbow elbow grip stool. Action: continuous up (Figure 4), breathing evenly, repeat 10-12 times. Section V sitting on the bench, his legs hooked support, hands holding the neck. Action: 1. After falling into supine, exhale (Figure 5). 2. sit-ups, slow, inhale. 3. upper body turn left. 4 action with 3, the opposite direction. Repeat 8-10 times. Sixth sitting on the stool, feet open (wide shoulders) .Action: 1 upper right flexor, right hand touchdown, left elbow flexor, slide along the body to the armpit, exhale (Figure 6 ). 2. Restore, inhale. 3-4 with 1-2, in the opposite direction. Repeat 14-15 times.